Stuff to Read While You’re Pretending to Work

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 11/15/19

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BUT FIRST…I’M LIKE, REALLY, REALLY IMPORTANT

1. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in…

2. (Even More) Complete Shoulder & Hip Blueprint – Maidenhead, U.K: March 7th & 8th, 2020

There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!

SOCIAL MEDIA SHENANIGANS

Twitter

I have never written a perfect program for a client. I am constantly x’ing stuff out, changing this to that, and/or doing my best not to be an abject failure.

Stop thinking you HAVE to be perfect.

Have a plan, yes.

But be prepared to change something 100% of the time.

— Tony Gentilcore (@tonygentilcore1) November 11, 2019

Instagram

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We’re often infatuated with bravado. . Take dips for example. We’re told that we HAVE to go as deep as possible in order to reap the best benefits; similar to squats. . Deeper the better. THIS.IS.SPARTA. . I’ve long championed that “deep” squats are 100% safe and an effective approach. However, access to depth is contingent on a few factors…with anatomy being a big one. . Some people picked the right parents for deep squatting. . Now, let’s discuss dips. I’ll never say never, but I’d suspect most trainees are better off reducing their ROM in order to keep the shoulders from feeling like they’ve been put through a meat grinder. . Unlike the hips, the glenohumeral joint is much more shallow and there’s less “heft” providing support and stability. The shoulder is a bit more vulnerable. . The deeper one goes with their dips, the higher the risk of the shoulders dumping forward (scapular anterior tilt) which can then have ramifications on the humeral head sliding more aggressively forward. . Ouch. . For my money (and if training long term is the goal)…a little less ROM on dips is the smarter play for most people.

A post shared by Tony Gentilcore (@tonygentilcore) on Nov 14, 2019 at 4:31am PST

The Ultimate Calorie, Portion, & Macro Calculator – Brian St. Pierre

I was given a sneak peak of Precision Nutrition’s latest resource – their Ultimate Calculator – and it’s going to save a lot of people a lot of guess work (and time).

There’s nothing out there like it and it’s very intuitive to use. It bases calculations off the basic stuff like height and weight, but also takes into account goal weight, training goals, and eating/lifestyle preferences…and then offers a “menu” that can be followed using the palm of your hand as a guide.

You don’t have to be Dr. Manhattan or a master of long division to figure it out.

Bookmark it!

#Instagram Engagement Is Dead. Here’s the Six Things You Must Focus On – Jonathan Goodman

Adapt or “fitness influencer” status will be revoked.

Psych Skills for Fitness Pros – Bros Do Science & Dr. Lisa Lewis

Dr. Lisa Lewis has been working on her upcoming project, Psych Skills for Fit Pros – a 12 hour course on motivational interviewing, how to build and maintain motivation with clients, as well as a plethora of other topics – for the past year and this interview with Rocco Venizelos of Bros Do Science provides an amuse bouche of what to expect.

Industry….

…be ready.

November 15, 2019 Tony

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 11/8/19

BUT FIRST…I’M LIKE, REALLY, REALLY IMPORTANT

1. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in…

2. (Even More) Complete Shoulder & Hip Blueprint – Maidenhead, U.K: March 7th & 8th, 2020

There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!

SOCIAL MEDIA SHENANIGANS

Twitter

Nifty adductor drill.

Had a toolbag on IG say “funny ppl hate the adductor machine but do this all day.”

1. I don’t hate it.
2. Adductor machine = $1000. This drill “cost” $50 (plus I can perform hundreds of other exercises).
3. I win. pic.twitter.com/zzlkzLgBZR

— Tony Gentilcore (@tonygentilcore1) November 1, 2019

Instagram

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My brain doesn’t work like most of my colleagues. . @meghancallaway @dr.joelseedman_ahp @benbrunotraining @matthewibrahim_ @dsomerset1 @coachleeboyce Etc… . Are all examples of coaches who always seem to come up with innovative exercises and ideas. . Me? . (Crickets chirping). . However, check out this snazzy band set up I used for my close grip bench presses yesterday? . Granted, I do have the option of looping bands around pegs at the bottom of the rack, but: . 1. I was too lazy to do that yesterday. 2. Many people don’t have that luxury, so I figured I’d showcase how to do it another way. . Simply loop the bands around a pair of safety arms OR pins. . Here I’m using a pair of 1/4” mini bands, and the setup worked splendidly.

A post shared by Tony Gentilcore (@tonygentilcore) on Nov 6, 2019 at 6:26am PST

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Debunking ‘The Game Changers’ Netflix Documentary – Andy Morgan

Rule of Thumb: Stop getting the bulk of your nutritional information from Netflix documentaries….;o)

The Small Muscles That Will Make You Lift Bigger Weights – Shane McLean

A nice reminder not to neglect the stuff (muscles) that you’re probably neglecting.

Inside Mark’s Head: Musings on Time Management, Critical Thinking, Effective Learning, and More – Mark Fisher

I have smart friends.

November 8, 2019 Tony

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 11/1/19

BUT FIRST…I’M LIKE, REALLY, REALLY IMPORTANT

1. Coaching Competency Workshop – New York, NY: Sunday, November 3, 2019

2. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in…

3. (Even More) Complete Shoulder & Hip Blueprint – Maidenhead, U.K: March 7th & 8th, 2020

There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!

SOCIAL MEDIA SHENANIGANS

Twitter

I had a client who was very much interested in learning the OLY lifts.

I have more experience playing with He-Man action figures than teaching those lifts, so I referred her to another coach here in Boston who could help.

She sent me the most amazing email…1/3

— Tony Gentilcore (@tonygentilcore1) October 29, 2019

Instagram

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Adductors need some love too. . If there’s a muscle group that’s most neglected I’d make a case for the adductors. . Here’s a nifty drill I’ve been using myself prior to squatting (and with a few of my clients) that I got from, crap, I don’t remember. Maybe @meghancallaway ? . I’m using an @nt.loop and a @valslide and making magic happen.

A post shared by Tony Gentilcore (@tonygentilcore) on Oct 31, 2019 at 4:39am PDT

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

There’s Too Much Juice, But Not Enough Squeeze – Steven Hicks

Fantastic article by Steven that I hope you take the time to read.

In short: we’re spoiled (and we’ve grown lazy) when it comes to our health. Also, there’s a sick Hollywood Video reference which made me chuckle.

Little Known TG Fact: I worked at Hollywood Video in college. As you can imagine, I was very popular with the ladies.

Squat, Bench Press & Deadlift Tips: October 2019 – Tony Bonvechio

If it were me I’d title it Bench Press, Deadlift, & Squat tips, but whatever…;o)

As always…Tony provides some nifty tips and insights to help you suck less.

The Game Changers: A Scientific Review w/ Full Citations – Meredith Root

Like every other health/fitness pro out there I too am getting pelted with inquires on the latest Netflix #feuxfooddocuporn, Game Changers.

Rather than throw my face into an ax I can now point people towards this amazing review.

Thanks Meredith

November 1, 2019 Tony

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 10/25/19

BUT FIRST…I’M LIKE, REALLY, REALLY IMPORTANT

1. Coaching Competency Workshop – New York, NY: Sunday, November 3, 2019

2. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in…

3. (Even More) Complete Shoulder & Hip Blueprint – Maidenhead, U.K: March 7th & 8th, 2020

There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!

SOCIAL MEDIA SHENANIGANS

Twitter

A simple plan:

1. Be nice.
2. Pick up a book every now and then.
3. Move around a little bit (lift weights, brisk walk, etc).
4. Go to bed.
5. Don’t talk about Fight Club.

— Tony Gentilcore (@tonygentilcore1) October 20, 2019

Instagram

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This is for all the introverts reading. . Despite popular belief, being an introvert doesn’t mean you’re a social recluse or misfit. . Sure, it increases the likelihood you’d rather hang out with your cat on a Friday night and watch HGTV, but it doesn’t mean you can’t be social. . Most coaches I know relate to being a bit more on the introverted side of the fence, but they are able to “turn it on” when they’re on the gym floor. . Overall, being an introvert refers to how you prefer to re-energize. . Personally, after a full day of coaching, and much to my wife’s dismay, I prefer to re-energize by NOT talking about my feelings and sequestering myself in a bunker with nothing but He-Man cartoons playing. . Only a slight exaggeration. . Being a coach AND an introvert can be hard. I think there’s an expectation to be RAH-RAH and in people’s faces all the time. . This can be a problem for some coaches, however there is a happy medium. . The important thing to remember, dear introverts, is that. . 1. You’re not an oddball. On the contrary you’re cool as fuck. . 2. Be sure to find ways to re-energize throughout the day to keep yourself fresh and “on” for your clients. . – Carve out brief 10-15 minute blocks between clients to decompress. . – Carve out longer periods of time to do some writing, read, or, I don’t know, kitty cuddles. . It’s important if you’re an introvert to be a bit selfish in this regard. You’ll be a better coach in the long run.

A post shared by Tony Gentilcore (@tonygentilcore) on Oct 24, 2019 at 1:11pm PDT

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Be Like the Best – Anthony Renna

Anthony interviews several dozen of the best coaches and industry leaders. If you want to be the best, it helps to learn from the best.

Fat Loss Advice That is Complete Bullshit – Alycia Israel

I concur.

Power Training for the General Population Client – Trish DaCosta

There’s plenty you can do to train power that doesn’t involve Olympic lifting (and gets the job done pretty damn well).

October 25, 2019 Tony

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 10/18/19

BUT FIRST…I’m Like, Really, REALLY Important

1. Coaching Competency Workshop – New York, NY: Sunday, November 3, 2019

2. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in…

3. (Even More) Complete Shoulder & Hip Blueprint – Maidenhead, U.K: March 7th & 8th, 2020

There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!

SOCIAL MEDIA SHENANIGANS

Twitter

I am all for novelty (within reason) and having fun in the weight room. But ya’ll: barbells and dumbbells still work really, really, REALLY well.

— Tony Gentilcore (@tonygentilcore1) October 13, 2019

Instagram

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Sometimes you just gotta say fuck it.* . I didn’t feel overly splendid heading into today’s training session. I didn’t feel like a got run over by a Mack truck or anything, but I didn’t feel awesome either. . Closer to the Mack truck, though. . The block @gnrobins has me on of late follows the RPE (Rate of Perceived Exertion) system. It’s a form of auto regulation, but the idea is to do more work each week. . Last week’s top set ended at 535×3. . My first set this week was 500×3. It wasn’t as “speedy” as I would have liked and I hesitated. . Then I said “fuck it” and slapped on 45 lbs. . No diggidy, no doubt. . * and wear a purple t-shirt.

A post shared by Tony Gentilcore (@tonygentilcore) on Oct 10, 2019 at 10:54am PDT

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

How Trips to Trader Joes Got Me Fat and In Debt – Lana Sova

Slow clap, Lana.

Slow clap.

The 7 People Who Never Get Results – Calvin Huynh

I appreciate a good “rant” style article, and this one was good.

3 Reasons Why Biceps Curls Are Good For the Shoulders – Shane McLean

Next thing Shane is going to tell is that cookies are calorie free.

But seriously, bicep curls, when performed correctly, can be a handy shoulder saver.

October 18, 2019 Tony

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 10/11/19

BUT FIRST…CHECK OUT WHERE I’M GOING

1. Coaching Competency Workshop – New York, NY: Sunday, November 3, 2019

Early bird rate is coming to an end soon!

2. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in…

3. (Even More) Complete Shoulder & Hip Blueprint – Maidenhead, U.K: March 7th & 8th, 2020

There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!

SOCIAL MEDIA SHENANIGANS

Twitter

Assessment. Yes, note posture, but don’t put all your eggs into that basket.

Remember: posture is task AND load dependent. If someone can get out of a “bad” posture when you ask them to, it’s likely not a big deal.

Coach them up! But try to avoid corrective exercise purgatory.

— Tony Gentilcore (@tonygentilcore1) October 9, 2019

Instagram

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I filmed my wife, @drlewisconsulting , performing her Back Extensions off a GHR this morning. . The thing is…despite the name, I REALLY like this exercise for GLUTES. . First TWO Reps = hot garbage. She’s using a lot of her lower back, because she’s in a position of excessive anterior tilt in her pelvis. I had her do so on purpose to showcase a common mistake I see a lot of lifters make. . Next Batch of Reps = 👍👍. . Having her flex her spine ever so slightly, and posteriorly tilting her pelvis makes it so she hits her glutes more at the top (and not her lower back). . It’s a slight tweak, but makes a huge difference in where you feel the exercise.

A post shared by Tony Gentilcore (@tonygentilcore) on Oct 7, 2019 at 5:13pm PDT

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Tucking the Elbows for Bench – You’re Probably Doing It Wrong – Greg Nuckols

This is an old(ish) article written by Greg, but it was new to me.

So, there.

He likens the bench press to a loyal pet. I liken it to a Gremlin. Those fuckers.

Anyway, awesome article on something many people overlook.

What Causes Weak Pelvic Floor Muscles and How Long Does it Take to Strengthen Them? – Dr. Sarah Duvall

Holy mackerel (yeah that’s right, I said it).

This was/is an excellent article.

The answer is MUCH MORE nuanced that just telling someone to do “more Kegals.”

Conditioning For Youth Soccer Players: Stop Jogging Laps – Erica Suter & Dave Gleason

There’s a Lord of the Rings reference so I automatically was “in.”

But for real: kids don’t need to be running laps in order to improve their conditioning. Plenty of (better) options in this article.

October 11, 2019 Tony

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 10/4/19

This place was a bit dearth with content this past week, but for good reason.

I signed a lease for a new, larger space for my gym here in Boston.

70% of me is excited while the other 30% is doing the best I can not to destroy the back of my pants. Nonetheless, coming in early 2020: The CORE Collective.

WTF am I doing!?!

BUT FIRST…CHECK OUT WHERE I’M GOING

1. Coaching Competency Workshop – New York, NY: Sunday, November 3, 2019

2. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in…

3. (Even More) Complete Shoulder & Hip Blueprint – Maidenhead, U.K: March 7th & 8th, 2020

There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!

SOCIAL MEDIA SHENANIGANS

Twitter

Personal trainers who complain about “working on the weekends” got into the wrong profession.

Newsflash: most people’s free time to train is…

Wait for it.

Wait for it.

Saturday and/or Sunday.

— Tony Gentilcore (@tonygentilcore1) September 29, 2019

Instagram

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The Rainbow Deadlift. . Yet another one of my favorite Landmine/Angled Bar exercises I like to use with the Gut Wrench via @strongerthanu_inc . . The Gut Wrench makes utilizing Landmine variations easy because it allows you the versatility to perform them anywhere on the gym floor.. . Great addition to any studio or gym.

A post shared by Tony Gentilcore (@tonygentilcore) on Oct 1, 2019 at 8:24am PDT

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

The Salt Shaker Theory: 3 Principles of Effective Management – Mark Fisher

This is an older article from Mark (and one I read off of The Strength House’s newsletter), but man it needs to be read by ANYONE who manages people or owns a business.

Top 15 Face Pull Variations for Shoulder Health & Performance – Dr. John Rusin

Face Pulls = highly UNDER-rated exercise.

You (probably) need to be doing more of them.

Here’s THE article that explains the who, what, why and how.

Your Cheat Code in Dropping Unwanted Fat With Just 20 Minutes a Day – Lana Sova

HINT: UP, UP, DOWN, DOWN, LEFT, RIGHT, LEFT, RIGHT, B, A, START

But for real….a little exercise, daily, works wonders. There’s little need for marathon sessions in the gym, everyone’s busy and doesn’t have time, but Lana showcases some “quickie” workouts to set the tone.

October 4, 2019 Tony

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 9/27/19

BUT FIRST…CHECK OUT WHERE I’M GOING

1. Coaching Competency Workshop – New York, NY: Sunday, November 3, 2019

2. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in…

3. (Even More) Complete Shoulder & Hip Blueprint – Maidenhead, U.K: March 7th & 8th, 2020

There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!

SOCIAL MEDIA SHENANIGANS

Twitter

Find their TRAINABLE MENU.

Here’s one of my high school soccer players training a few days after a left knee injury (not ACL).

She couldn’t straighten her knee nor put all her weight on it.

You can always find a way to train pic.twitter.com/YfNg4U1DVo

— Tony Gentilcore (@tonygentilcore1) September 24, 2019

Instagram

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The slide behind me says “Will these two people squat and DL the same?” . And then my sick Word Art skills take over. . To ignore anatomy and assume everyone is going to squat and deadlift the same way is absurd. . It would be like me saying paper beats scissors, or, I don’t know, that I could be Jason Bourne in a street brawl. . If I had a chainsaw maybe. . We’re all different and what works for one person in terms of set-up and execution may be a dumpster fire for someone else. . This is why it’s imperative to assess and to lean into a more trial-and-error approach when it comes to better “matching” squat and DL variations to that of the injury history, goals, ability level, and ANATOMY of the individual. . This week @dsomerset1 and I have released our latest product, Even More Complete Shoulder & Hip Blueprint to the masses (and at a hefty discount). . It contains 11+ hours of NEW content in addition to: . ✅ Offering 1.2 Continuing Education Credits. ✅ 30 day money back guarantee. ✅ Immediate digital access. . What’s more you can purchase BOTH versions at a significant discount as well. . Or not. . I DIDN’T WANT YOU TO BUY IT ANYWAY. . (slams door). . Nevertheless, I’m really proud of this resource and think it’ll help many fitness pros hone their craft (and make more 💰💰). . Even More CSHB is on sale THIS WEEK only. . Click link in my bio for more information and to purchase.

A post shared by Tony Gentilcore (@tonygentilcore) on Sep 24, 2019 at 10:06am PDT

Coaching the “Yes, But” People – It’s Impossible – Marilia Coutinho

They’re the worst.

The Top 19 Nutrition Myths of 2019 – Michael Hull (Examine.com)

Why won’t you die?

(Even More) Complete Shoulder & Hip Blueprint – You Know Who

There’s only a few more days (till Sunday, Sept 29th at midnight) to take advantage of the sale price for mine and Dean Somerset’s latest resource.

11+ hours of new content
Continuing education credits
Immediate digital access
Pictures of my cat

What’s there not to love?

September 27, 2019 Tony

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 9/20/19

BUT FIRST…CHECK OUT WHERE I’M GOING

1. Coaching Competency Workshop – New York, NY: Sunday, November 3, 2019

2. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in…

3. (Even More) Complete Shoulder & Hip Blueprint – Maidenhead, U.K: March 7th & 8th, 2020

There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!

SOCIAL MEDIA SHENANIGANS

Twitter

You don’t have to squat, deadlift, bench press, carry, do any chin-ups, or otherwise lift heavy(ish) objects.

It’ll make you healthier, get you stronger, likely curtail depression (as with any exercise), & improve confidence.

Wait…maybe you should do those things…;o)

— Tony Gentilcore (@tonygentilcore1) September 17, 2019

Instagram

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This likely won’t blow anyone’s mind, but here’s a simple way to prevent the bar from slipping out of your hands when you don’t have access to chalk. . Take two (ankle) band thingamajiggies and wrap them around the bar as pictured. . Congrats. You just pulled a McGyver.

A post shared by Tony Gentilcore (@tonygentilcore) on Sep 13, 2019 at 5:43am PDT

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Is a Diastasis Recti Normal? – Dr. Sarah Duvall

If you’re a fitness professional you WILL see this and it’s important to recognize it and to have a handful of strategies in your back pocket to address it.

How to Build a Successful Career and Rewarding Career in Fitness – Nate Green

There’s no “easy” path or formula, but Nate provides an excellent blueprint in this article.

What If You Stopped Worrying About Employees Maintaining Personal Brands? – Pete Dupuis

Whenever I hear stories of gyms stifling their employees’ ability to develop personal brands I can’t help but shake my head.

It’s dumb.

Like, dumber than opening a protein shaker bottle you left in your car in 95 degree heat for a week.

September 20, 2019 Tony

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 9/14/19

BUT FIRST…CHECK THIS STUFF OUT

1. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in…

2. (Even More) Complete Shoulder & Hip Blueprint – Maidenhead, U.K: March 7th & 8th, 2020

There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!

SOCIAL MEDIA SHENANIGANS

Twitter

Dear high school athlete:

Please, please, please, please, PLEASE:

1. Stop using the excuse “you don’t have time in the morning to eat breakfast.” Get up 10 minutes earlier and get it done.

2. Start your off-season training IMMEDIATELY, not two weeks before the season starts.

— Tony Gentilcore (@tonygentilcore1) September 11, 2019

Instagram

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The Rack Pull-Up. . This is a variation I picked up from @liftrunbang and it’s grown to be one of my favorites. . It’s sorta a “hybrid” between an Inverted Row and a Pull-Up, which, not coincidentally, makes it one of my go to exercises when working with someone who’s goal it is to perform their first pull-up. . It’s not quite a pull-up, but it’s close. Sorta like Spam. It’s not quite meat but it’s close. . Anyway…this is also a fantastic accessory pulling/upper back exercise. What makes it really worthwhile is how we can accentuate the lat stretch in the bottom due to the increased ROM. . I like to aim for 6-15 reps per set with these. Pants optional. . Oh, also, props to @ampathletic who’s been allowing me to drop in everyday while in London (and for playing siiiiick EDM).

A post shared by Tony Gentilcore (@tonygentilcore) on Sep 12, 2019 at 6:13am PDT

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Build Strong Glutes – Meghan Callaway & Matthew Ibrahim

Gluuuuuuuuuuuuuuuuutes.

The Dangers of Poor Sleep and How You Can Fix It – Andrew Coates

I’m an unabashed fan of going the fuck to bed.

This was an EXCELLENT post by Andrew on the pitfalls of lack of sleep and some strategies to help improve it.

Glute Lab – Bret Contreras

More glutes from the President of Glute O’Clock…Bret Contreras.

I actually pre-ordered my copy (but it’s NOW available to purchase). I can’t wait to dive in.

September 14, 2019 Tony